Vitamin A Rich Meal Plan for Healthy Eyesight

You need better vision to live a great life! Taking care of your eyes is as necessary as taking care of your mind and body. When you eat a conscious meal with perfect foods, it brings you closer to your vision. Schedule a day to eat a vitamin A rich meal for keeping your eyesight in check regularly.

Vitamin A is one of the vital nutrients required to maintain clear eyesight. Load up your plate with foods rich in Vitamin A such as carrot, papaya, oranges, pumpkin, muskmelon, tomato and fish. These are healthy, tasty and nutritious foods to enjoy once a week. 

Here’s a simple vitamin A meal plan to cook for your family this week. Get your shopping list ready and cook away this splendid meal. The main ingredients are tomato, chicken, oranges and carrot. 

Benefits 

Tomato:  A cup of tomato juice contains 42mcg of Vitamin A. Tomatoes are a rich source of lycopene and antioxidants. It has lutein and zeaxanthin which helps in benefitting eye health.

Carrot: Half a cup of carrots contains 450mcg of Vitamin A. It is the richest source of beta carotene, which protects your eyes from cataracts and other vision problems. 

Oranges: One orange fruit has 250mcg of Vitamin A. It has alpha and carotenoids which are converted into retinol by the body. Oranges help in keeping the mucus membranes in the eyes healthy.

Bellpepper: Red, green and yellow bell peppers are rich in beta carotene and lycopene. A cup of chopped bell pepper contains 159mcg of vitamin A.

Breakfast: Idly with Tomato Chicken Curry

Idly

Ingredients:

2 cup raw rice

2 cup parboiled rice

1 cup Urad Dal

2 tsp fenugreek seeds

Recipe: Wash and soak the rice with fenugreek seeds for 4 hours. Wash and soak the urad dal for 1 hour. Blend the urad dal first into a smooth paste and transfer to a bowl. Make the rice mixture into a thick batter by grinding in a mixer. Mix the rice batter with the urad dal paste and add required salt. Ferment the batter overnight at room temperature. Grease idly plates and pour a ladle full of fermented batter and steam cook for 8-10 minutes.

Idly with Tomato Chicken Curry
Idly with Tomato Chicken Curry

Tomato Chicken Curry

Ingredients:

1 cup chopped chicken

1 cup chopped tomato

1 cup chopped shallots

1 tsp sliced ginger

1 tsp chopped garlic

1 bay leaf, 2 cloves, 1 inch cinnamon stick

1 tsp aniseed

1 cup grated coconut

A handful of mint leaves

1 onion sliced

1 tsp salt

2 tsp red chili powder

1 tsp cumin powder

1/2 tsp turmeric

2 tsp coconut oil

Recipe: Make coconut, aniseed, ginger , garlic, shallots and tomato into a paste. Heat coconut oil in a pan. Add bay leaf, cinnamon stick, cloves and sliced onions. Fry until golden, add in the coconut paste and spices. Simmer for 5 minutes. Add the chicken pieces and cook for 15 minutes. Garnish with mint leaves and serve hot.

Lunch:  Steamed Rice with Potato Tricolor Capsicum Curry, Carrot Raita  and Carrot Kheer

Potato Capsicum Curry

Ingredients:

1 cup chopped potatoes

1 cup chopped green, red and yellow bell peppers

1 cup chopped onion and tomato

1 tsp ginger and garlic paste

2 tsp red chili powder

1/2 tsp turmeric

½ tsp cumin powder

½ garam masala

½ cup chopped cilantro

2 tsp oil

1 tsp salt

Recipe: Heat oil in a pan. Add chopped onion, tomato, ginger garlic paste and sauté for a minute. Add in chopped potatoes and bell peppers, spices and add a cup of water. Close and simmer for 20 minutes. Garnish with chopped cilantro and serve.

Vitamin A Meal Plan
Steamed Rice, Carrot Kheer, Carrot Raita, Potato Capsicum Curry and Orange

Carrot Raita

Ingredients:

1 cup grated carrot

2 sliced green chilies

½ cup sliced onions

½ inch ginger sliced

1 tsp salt

1 cup thick curd

2 tsp oil

1 tsp mustard seeds

A handful of curry leaves

Recipe: Heat oil in a pan. Add in mustard seeds, curry leaves, sliced ginger, onions and sauté for 2 minutes. Add in chilies and grated carrot and cook for 8 minutes. Cool the mixture and add in thick curd and required salt.

Carrot Kheer

Ingredients:

1 cup boiled and pureed carrot

1 cup milk

1 cup brown sugar

1 pinch saffron

1 pinch cardamom powder

2 tsp fried cashews and almonds

2 tsp ghee

Recipe: Chop raw carrots into pieces, steam and make them into a puree. Heat ghee in a pan. Add the carrot puree and sauté for 5 minutes. Pour milk and cook the mixture for 5 minutes. Add brown sugar, saffron and cardamom powder and simmer for 5 minutes. Garnish with fried nuts.

Dinner: Egg Fried Rice with Orange Chicken 

Egg Fried Rice

Ingredients:

1 cup of steamed basmati rice

1 cup chopped onion and tricolor capsicum

1 tsp pepper

1 tsp salt

½ cup chopped spring onions

1 tsp chopped ginger and garlic

1 tsp chopped green chili

1 tsp soy sauce

2 tsp oil

1 egg

Recipe: Heat oil in a Wok. Sauté chopped ginger, garlic, green chili, onion, capsicum and egg on high flame for 5 minutes. Add in soy sauce, pepper, salt and spring onions. Mix cooked basmati rice and fry for 2 minutes. Serve hot.

Fried Rice with Orange Chicken
Fried Rice with Orange Chicken

Orange Chicken

Ingredients:

1 cup chicken thighs cubed

½ cup fresh orange juice

2 tsp tomato sauce

2 tsp chili sauce

2 tsp soy sauce

1 tsp chopped ginger and garlic

1 onion and capsicum cubed

1 green chili sliced

½ cup plain flour

2 tsp corn flour

1 tsp salt

1 tsp pepper

A handful of spring onions chopped

2 tsp oil /oil for deep frying

Recipe: Mix flour, corn flour, salt and pepper into a slurry. Dip chicken thighs and deep fry until golden. 

Heat oil in a wok. Sauté chopped ginger, garlic, green chili, onion and capsicum for a minute. Add in tomato sauce, soy sauce, chili sauce, orange juice , pepper and salt. Cook for 5 minutes. Add in fried chicken thighs and simmer for 2 minutes. Garnish with spring onions.

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